Workout of the Day – Page 231

WOD Monday April 2nd

Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats 1. Back Squat: 2 x 2 @ heavier than last week 2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups 3. As many Rounds as possible in 10 minutes: *Begin with a 800 meter Run* In the remainder ofContinue reading “WOD Monday April 2nd”

Sunday April 1st

The gym is closed today. Please enjoy your day with your family. See you Monday.

WOD Friday March 30th

Warm up: Pushups x 20 / Pullups x 10 Every 2 minutes for 16 minutes: Bench press x 3 + 6 Plyo pushups 2. 200 meter row x 4 sprints ( 1 minute rest between efforts ) Recover 3. 100 Meter row x 4 sprints ( 1 minute between efforts )

WOD Thursday March 29th

Warm up: Figure 8’s x 50 reps Windmills: 5 x 5 2. 6 Rounds for time of: 24 Double unders 12 Toes to bar 6 Parallette pass throughs

WOD Wednesday March 28th

Warm up: 800 meter run Every minute on the minute for 20 minutes: Odd: 12 Burpees Even: 12 Box jumps Rest 2 minutes As many rounds as possible in 12 minutes of: 315 / 220 lb Deadlift x 3 1 Round of Cindy

WOD Tuesday March 27th

Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight

WOD Monday March 26th

Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans

WOD Friday March 23rd

Warm up: 1000 Meter Row OPEN WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If youContinue reading “WOD Friday March 23rd”

WOD Thursday March 22nd

Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”

WOD Wednesday March 21st

Warm up: 1000 meter row or 5 minute bike For time: 100 Pushups 100 Situps 100 Kettlebell swings 100 Double leg mountian climbers *Every minute stop and do 3 high ass box jumps or 3 Broad jumps This video is the reason I started doing CrossFit. This is the reason CrossFit Havoc exists.